Baked Cod with Spinach, Onion, Scallion & Leek

I'm really quite fond of cod & spinach pairings. Here I've added some simple flavors of yellow onion, leek and scallion that compliment the aforementioned combination nicely. Enjoy!

Ingredients:

• ~1 lb fresh cod filets
• 1 lb baby spinach – coarse stems removed
• 1 medium onion - chopped
• 1 leek stalk - chopped
• 2 scallion stalks - chopped
• 6 tbsp olive oil
• 1 tbsp tomato paste
• salt & pepper to taste

Preparation:

Pat cod filets dry and season both sides with salt & pepper. Set aside. Pre-heat oven to 375 F.

Heat 4 tbsp oil over medium heat in a Dutch oven that is oven safe at 375F. Once oil is hot, add the onion, scallion and leek (thoroughly cleaned) and saute until onions just start to brown.

Add the tomato paste and blend… scraping the bottom to release aromas.

Lower the heat and add the spinach. Toss to blend and season with salt & pepper. Tossing occasionally, wilt the spinach down and continue cooking so some of the liquid evaporates. Turn off the heat.

Transfer the mix to an oven safe skillet that has a tight fitting lid. Spread the mix out evenly an then add the cod filets (upside down) on top of the spinach blend. Drizzle each filet with a little olive oil and place cover on skillet. Place covered pan in oven for 10 minutes. After 10 min remove cover, flip the filets and drizzle a little more olive oil and salt. Bake uncovered for another 5-6 minutes until cod is cooked through.

Serve with a tossed salad to keep the dish extremely diabetic friendly.

Blessed be… and happy cooking!

Summer Comfort Bowl

Here is another creation by me, born of some ideas on a July morning and helped along using my favorite "cookbook"... The Flavor Bible. Enjoy!

Note: It's actually good any time of year :-)

Ingredients:

• 3/4 - 1 lb chop meat - venison preferred but beef works

• 1 tsp The Good Stuff seasoning

• 2 medium eggplant - peeled and cut to bite size

• 1 lge yellow onion - cut up

• 3 - 4 cloves garlic - minced

• 15 oz can chickpeas - drained

• 8 oz baby portobello mushrooms - halved or quartered depending on size

• 1 lge tomato - cut up

• 4 - 5 scallions - cut to 1" pieces on a diagonal

Preparation:
Fry the chop meat with a bit of olive oil in a non-stick Dutch oven, season with Good Stuff and set aside.
Add oil as needed to sautee the onion & garlic. 
When the onions are just a translucent, add the mushrooms and cook through. Set this mix aside.
Add the eggplant to the Dutch oven along with olive oil as needed. Toss frequently over medium heat until eggplant is just cooked.
Return meat and onion mix to the pot and blend.
Fold in tomatoes and simmer until they are warmed through.
Finally add the scallions, gently fold them in and serve immediately.
A dollop of yogurt on top takes this comfort bowl to Next Level.

The Good Stuff seasoning blend:
2 parts kosher salt, 1 part freshly ground black pepper, 1 part garlic powder, 1 part onion powder, 1 part smoked paprika

Blessed be... and happy cooking!

Weekend Ramble: Oatmeal for Breakfast? Be careful...

I found this article on Quora.com and instantly author Marlon McCleod's title of the piece ticked me off. LOL I now know that he chose said title for just that reason as oatmeal is indeed a good breakfast choice for many people. He does, however, make some very valid points on just how quickly our beloved oatmeal can become a not-so-great food option to start our day. 

Why is oatmeal not a healthy breakfast?
By Marlon McCleod
Health Director | Loving Father | Business Director

Oatmeal is often considered a healthy breakfast option due to its whole-grain status and numerous potential health benefits. However, it's essential to note that whether oatmeal is healthy or not can depend on various factors, including the specific type of oatmeal, how it's prepared, and individual dietary preferences and needs. In this article, we'll explore the reasons why some people may consider oatmeal not a healthy breakfast and provide a balanced perspective on this popular morning meal.

1. Added Sugars: One of the primary reasons why some oatmeal options may not be considered healthy is the presence of added sugars. Many flavored instant oatmeal packets, especially those marketed to children, contain significant amounts of added sugars. Excess sugar intake is associated with various health issues, including obesity, type 2 diabetes, and heart disease.

2. Portion Size: While oatmeal itself is a whole-grain food and can be a part of a balanced diet, portion size matters. Consuming excessively large servings of oatmeal, especially when loaded with high-calorie toppings, can contribute to overeating and unwanted weight gain.

3. Toppings and Mix-Ins: The nutritional value of oatmeal can change dramatically depending on the toppings and mix-ins used. Adding high-calorie ingredients like sugary syrups, excessive amounts of dried fruits, and unhealthy fats like butter or excessive amounts of cream can turn a nutritious bowl of oatmeal into a calorie-laden, less healthy option.

4. Lack of Protein: Oatmeal is not a significant source of protein. A complete and balanced breakfast should ideally include protein to help you feel full and satisfied throughout the morning. A bowl of plain oatmeal on its own may leave you feeling hungry sooner than a breakfast that includes protein-rich foods.

5. Limited Micronutrients: While oatmeal contains essential nutrients like fiber, manganese, and some B vitamins, it may lack a variety of other important nutrients. Depending on your toppings and mix-ins, oatmeal alone may not provide a wide range of vitamins and minerals. A diverse diet with a variety of foods is essential for overall nutrition.

6. Glycemic Index: Oatmeal has a relatively high glycemic index (GI), especially when it's processed and quick-cooking. Foods with a high GI can cause rapid spikes in blood sugar levels, which may not be ideal for individuals with diabetes or those aiming to control their blood sugar.

7. Gluten Content: Traditional oats are naturally gluten-free, but they can become contaminated with gluten during processing. For individuals with celiac disease or non-celiac gluten sensitivity, it's crucial to choose certified gluten-free oats to avoid adverse reactions.

8. Digestive Issues: For some people, oatmeal can be difficult to digest, leading to bloating, gas, or discomfort. This can be due to the fiber content, particularly if you consume a large amount of oatmeal in one sitting.

9. Individual Preferences and Dietary Needs: What's considered a healthy breakfast varies from person to person based on dietary preferences, allergies, and specific health needs. Some individuals may not enjoy the taste or texture of oatmeal, making it an unsuitable breakfast option for them.

Balanced Perspective on Oatmeal:

While there are potential reasons why oatmeal may not be considered a healthy breakfast in some circumstances, it's essential to remember that oatmeal can indeed be a nutritious and satisfying morning meal when chosen and prepared thoughtfully. Here are some key considerations for enjoying oatmeal as part of a healthy diet:

1. Choose Whole Grain Oatmeal: Opt for whole grain or steel-cut oats rather than highly processed instant varieties. Whole grain oats provide more fiber and nutrients and have a lower GI.

2. Minimize Added Sugars: Select plain oatmeal and sweeten it naturally with fresh fruits, a drizzle of honey or maple syrup (in moderation), or a sprinkle of cinnamon.

3. Add Protein: Enhance the nutritional profile of your oatmeal by adding protein sources like Greek yogurt, nuts, seeds, or a scoop of protein powder if desired.

4. Incorporate Nutrient-Rich Toppings: Customize your oatmeal with nutrient-rich toppings such as fresh berries, sliced banana, chopped nuts, or a teaspoon of flaxseeds or chia seeds.

5. Control Portions: Be mindful of portion sizes to prevent overconsumption of calories. A typical serving of oatmeal is around 1/2 to 3/4 cup of dry oats, which typically yields about 1 to 1.5 cups of cooked oatmeal.

6. Balance Your Meal: Consider oatmeal as part of a balanced breakfast that includes a variety of foods from different food groups, such as fruits, vegetables, lean protein, and healthy fats.

7. Address Dietary Preferences and Needs: If you have specific dietary restrictions or preferences, explore alternative breakfast options that align with your health goals and taste preferences.

Oatmeal, when chosen and prepared mindfully, can be a wholesome and nutritious breakfast option. It provides fiber, some essential nutrients, and can be a satisfying way to start the day. However, caution should be exercised with flavored, sugar-laden varieties and excessive portion sizes. Ultimately, the healthfulness of oatmeal as a breakfast choice depends on how it's incorporated into your overall diet and your individual dietary preferences and needs.

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So there you have it... oatmeal can be a great breakfast choice as long as you choose the proper type and add things that won't spike your sugar levels.

Have a great week, everyone, and thank you for your support!

Blessed be… and happy cooking!

                                                            Chef Michael R

Slow Cooker Chicken & Shrimp

This is a very easy and versatile dish.  You can add shrimp or scallops or just use chicken.  I like to serve it with barley, but it’s great with rice or pasta also.  And it smells really good while it cooks!

Ingredients:

• 2 lbs boneless, skinless chicken, white or dark, cut in chunks
• non-stick cooking spray
• 2 tbsp olive oil
• 3/4 cup chopped onion
• 2 cloves garlic, minced
• 1/4 cup parsley, minced
• 1/2 cup white wine - use the good stuff :-)
• 1 28 oz can whole tomatoes – drained and cut up
• 1 tsp. dried leaf basil
• 1 pound uncooked shrimp, peeled and deveined - use Wild Alaskan Company spot prawns to really elevate the dish! :-)
• Salt to taste

Preparation:

Cut chicken into cubes or strips.  Lightly brown in frying pan with olive oil.  

Generously spray slow cooker with cooking spray. Place chicken in slow cooker.  Sautee onion, garlic and parsley in same skillet for about 1 minute.  Stir remaining ingredients, except shrimp, into skillet and then pour over chicken.

Cook on LOW 3 1/2 hours.  Add shrimp and cook an additional 30 minutes on LOW.  Be sure shrimp is cooked through before turning off slow cooker.  Serve with pearl barley, whole grain wild rice or pasta.

Blessed be... and happy cooking!

Slow Cooker Chicken Stuffed Bell Peppers

Chicken breast has become my go-to meat protein after my cardiologist convinced me that giving up red meats would benefit me greatly. He was right... labs are the best they've been in a very long time. White meat is not the easiest to work with as there's just no fat at all, so I'm always looking for new ways to have fun with this nutritious meat.

I was inspired by a recipe in America's Test Kitchen's cookbook Slow Cooker Revolution. Swapping the protein and leaving out the rice along with a few seasoning adjustments made the dish my own, and I'm happy to share this very flavorful creation especially with my diabetic followers. Enjoy!

Ingredients:

• 3/4 lb ground chicken breast
• 1 yellow onion - chopped
• 5 cloves garlic - smashed & minced
• 1 tbsp extra virgin olive oil
• 1 tbsp tomato paste
• 1/4 tsp crushed Aleppo pepper
• 4-5 orange and red bell peppers depending on size
• 1 club roll or hard roll - just the white part from inside
• 1/4 cup whole milk
• 1 small zucchini - cut into 1/4" pieces
• 3/4 cup shredded Monterey Jack cheese
• 1/4 cup grated Parmesan cheese
• 1 tsp table salt
• 1/4 tsp black pepper
• 2-3 tbsp minced fresh basil
• shredded Parmesan for final garnish 

Preparation:

Combine onion, garlic, tomato paste, Aleppo pepper and evoo in a microwave-safe bowl. Mix, microwave 2 min on high, mix and repeat once.

Cut the tops off the peppers, making them as even as possible and remove core and seeds. Chop some of the tops to add to filling mix.

In a large mixing bowl combine the bread and milk and work it into a paste. A fork works well for this. Add the onion/garlic mix, chopped pepper top, zucchini, ground chicken, both cheeses, 1 tsp salt and 1/4 tsp black pepper. Use your hands to mix thoroughly.

Stuff the peppers with a spoon, making sure there are no air pockets.

Place peppers into your slow cooker along with 1/3 cup water. Lean the peppers against each other and or the sides as they will tend to droop otherwise when they get soft. Cook on low for 4-5 hours.

It can get a little tricky getting the peppers out. I have found working with tongs and a large slotted spoon works best. The pepper will be filled with liquid, so instead of trying to lift them out upright, I roll them onto the slotted spoon so excess liquid stays in the slow cooker. Garnish tops with fresh chopped basil and a sprinkle of shredded Parmesan. Serve with a tossed salad made with a homemade dressing to avoid sugars all around. :-)

Blessed be... and happy cooking!

Mr. Mom’s Macaroni & Tuna Salad

This dish was developed during my years as Mr. Mom back in the 1990s in an effort to provide a multi-meal dish that’s not only nutritious, but also really easy to prepare. It is obviously a dish from my pre-diabetes days, but with pasta being in the low GI range, a sensible portion is fine for any diabetic.

Considering the raves this recipe had received at numerous Primary Caregiver Meetings, it’s sure to be a hit with any family excepting those who will only eat peanut butter & jelly, of course!

Serves 8-12

Ingredients:

• 1 lb rotini macaroni - cooked
• 1/3 cup olive oil
• 1/2 cup mayonnaise
• 2 cans tuna in spring water - drained
• 1 large onion - minced           
• 1 tbsp dried parsley flakes
• 15 oz can red kidney beans - drained
• 15 oz can chick peas - drained
• 6 oz black olives (large, pitted) cut in half
• 8 oz canned sliced mushrooms - 2 6.5 oz cans drained
• 2 fresh tomatoes - cut up
• 1 handful leaf parsley - chopped
• black pepper & salt to taste

Preparation:

Cook the macaroni in SALTED water. If the kids start screaming during this process, just ignore them, because the macaroni must be ALDENTE!! After draining the macaroni, spray it with cool water so it won’t cook itself any further. Break apart the tuna in a separate bowl so it'll be easier to mix with macaroni.

Add olive oil, mayonnaise & pepper and mix. If the kids scream now, go take care of them….the critical part is done. Add tuna, onion, dry and fresh parsley and mix.

Next add the mushrooms. The kidney beans, chick peas and olives should be stirred in very carefully, so they don’t break apart. Same thing goes for the tomato. 

If at this point the kids are still screaming, it probably means that they’re hungry, which is ok because your salad is ready.

GO FEED THEM!!!

Blessed be... and happy cooking!

Maple/Dijon Baked Salmon & Zucchini

Exploring new flavor combinations is always fun. I sometimes like to combine sweet and savory into one coating and try said coating with various proteins. I originally played with the syrup and mustard to elevate some chicken tenders, and although that did work well, a chance tasting with some leftover salmon gave the coating a permanent home with the fish.

And so.... a new recipe was born. Zucchini was added because I adore that vegetable and I simply smiled as I envisioned the finished sheet pan meal.

Ingredients:

Salmon:

• 2  6oz Alaskan salmon filets - thawed

• 1 tbsp olive oil

• 1 tbsp real maple syrup

• 1 tbsp Dijon mustard

• 1 tsp favorite salmon rub

•  1 clove garlic - minced very fine

Vegetables:

• 2 medium zucchini - cut to bite size pieces

• 1 med yellow onion - cut as you like

• 2 tbsp olive oil

• 3/4 tsp garlic powder

• 1/2 tsp salt

• 1/8 tsp black pepper

Preparation:
Preheat oven to 400F.
Toss vegetables and seasoning in large bowl, spread evenly on a sheet pan and bake for 10 minutes.

During that time, rinse the filets and pat dry.
Mix the ingredients for the salmon coating and cover fish on all sides.

Remove veggies from oven, toss and spread to sides of the pan. Add fish to middle of pan and return to oven for 10-12 minutes depending on thickness of filets.

Serve with a green salad and consider my Dijon Chive Vinaigrette as a dressing.

Blessed be... and happy cooking!